Yoga Pose of the Week: Lunge


Lunge is a key yoga asana (pose) as it sets you up for several other yoga poses such as Warrior 1, high lunge, revolved high lunge, and revolved side angle pose. So if you get the hang of lunge pose you’ll be better prepared for going into the other more advanced yoga postures. Lunge pose is also terrific for building lower body strength and stretching the hip flexors (which prepares you for my favorite yoga poses: back bends!).

Here are a few ways to get into lunge pose (try them all to see which you like best):

  • From forward fold, step your left foot back as far as it can go while keeping your right knee above your right ankle.
  • From Downward-Facing Dog, step your right foot forward between your hands and align your knee over your heel.
  • From standing at the back of your mat, take a giant step forward with your right foot and align your right knee over the ankle. Stretch your left leg back as far as it will go.

Once you get into lunge:

  • Draw your right knee forward while resisting the front shin back at the same time
  • Extend out from your core through your left heel
  • Sink your right hip
  • Lift the underneath of your back upwards
  • Gaze forward as you lift and expand your chest

Here are some common misalignments in lunge:

Front knee is not above the ankle. To adjust, just draw the knee back to center.


Back leg sinks. Radiate back through your heel and lift the back leg upwards.

Head hangs low/chest collapses. Roll your shoulders back and lift the chest.

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